“Let it snow, let it snow, let it snow” may be music to some peoples’ ears, but not if you have back pain.
Snow shoveling is responsible for countless back injuries every year. These injuries can happen to anyone not just older adults. In fact, according to the American Physical Therapy Association, people between the ages of 20 and 50 are generally more likely than older individuals to injure their backs because they may not be aware that they are out of condition.

When using the proper equipment, mechanics and techniques the chore of snow shoveling becomes a less daunting task. Here are some tips to help improve shoveling mechanics and prevent back injury.

1)  Warm up the muscles with light stretches for the
legs and back.

2)  Use the right equipment.

• Shovel length should be long enough to maintain a “straight back” posture with your knees bent.
• A smaller blade is generally better for limiting the amount of snow per shovel and decreasing strain on the back.
• A curved handle allows you to stand straighter and put less stress on the lumbar discs.
• A snow blower should be considered for people with persistent low back problems.

3)  Use proper body mechanics

• When possible push the snow instead of lifting it.
• Use your legs when pushing and lifting snow instead of your back.
• Shovel in a forward motion and avoid any twisting of the back.
• Periodically stop shoveling, walk for a bit, and extend your spine.

If you or someone you know is experiencing pain as the result of shoveling contact the Newsome Physical Therapy Center nearest you.